Why You Need to Pick up Pickleball This Summer

Some are calling it the ultimate sport for making friends. But is the growing popularity of pickleball just a pandemic hangover, or does the low-impact paddle sport actually live up to all the hype?

Summer is here, and the sport that everyone is talking about? That would be pickleball, the ping pong/badminton/tennis hybrid that has gone stratospheric across TikTok (with 81.9 million posts) and courts near you.

Less rule-heavy and more accessible than tennis or badminton and more energetic than ping-pong, everyone from Tom Brady and LeBron James to Leonardo DiCaprio, Bill Gates and the Kardashians are said to be fans.

For Mari Humberg, a Major League Pickleball athlete with several medals to her name, pickleball is the ultimate game to play with friends. “It’s a social sport that encourages interaction, teamwork, and friendly competition,” says Humberg.

“Even if you’re facing off against your sporting ‘enemies’, pickleball shines by offering a structured and respectful competitive environment encouraging healthy competition and even respectful trash talking, which can make it even more fun,” she adds.

What is pickleball? (And why is everyone talking about it?)

As for why pickleball is having a moment right now, Humberg says it grew during the pandemic as a socially distanced activity that can be played outdoors. The sport’s accessibility, simplicity, and the community aspect it fosters – plus celebrities posting about it on social media – have all helped it continue to grow.

So, pickleball is great and it’s popular but, erm, what exactly is it? Good question. Reportedly developed by former Washington state congressman, Joel Pritchard in 1965, pickleball is played on a badminton-sized court with a modified (smaller and shorter) tennis net. Players use paddles to hit a perforated polymer ball over the net. The game can be played in singles or doubles.

According to data from March 2023, 48.3 million adult Americans – nearly 19 percent of the total adult population – played pickleball at least once in the past year. A recent UK estimate put British players at 7,000 players, and counting.

“Pickleball appeals to a wide range of ages and skill levels, from children to seniors, because it combines elements of other racquet and paddle sports in a way that's easy to learn but still offers a competitive edge,” explains Humberg. Add to that the pickleball courts being built across the UK, and now’s a great time to get involved.

As for the kit: most pickleball paddles have a width of seven to eight inches and a length of 15 to 16 inches. Regulation balls weigh in at 0.78oz (22.11g) to 0.935oz (26.51g) and are larger and lighter than a tennis ball.

How to play pickleball

Like tennis, you don’t need to be the best athlete in the world to enjoy pickleball – all you need is an opponent of a similar ability, and you’re off.

“One of many great things about pickleball is that a player of any skill level can find competitive games,” explains Zane Navratil, two time singles champion and pickleball coach. “No matter how good or bad you might be, there will be others at your same skill level.”

You might not want to choose Navratil as your first opponent, though. Reportedly, he once invented a new spin serve which has now been banned for being “too elite”.

To play, you'll need a paddle for each player, a ball, and a 20 ft. by 44 ft. court. Court shoes are also recommended. For a complete rundown of the rules, check out Pickleball England’s guidelines.

In short, you’ll serve underhand, aiming the ball diagonally across the court. The ball has to bounce before it can be returned for the first two hits, and points can only be scored by the serving side, as in squash. It sounds complex, but the best thing to do is grab a paddle and dive right in.

From a physical standpoint, Humberg says agility, hand-eye coordination, and fitness are “crucial”.

“Exercise drills such as shuttle runs, agility ladder climbs, and resistance training can all help improve performance,” she says. “Stretching and flexibility exercises are also super important to prevent injuries.”

What are the scientific benefits of playing pickleball?

As well as providing a social way to exercise, pickleball offers numerous health benefits, including improved cardiovascular health, enhanced balance and coordination, and muscle toning.

In the first serious study into the sport, research from Apple called pickleball and tennis “a win for overall health”.

Using data collected from Apple Watches worn by pickleball players, the authors of the Apple Heart and Movement Study found that while not as high intensity as tennis, pickleball players were still moving for an average of 90 minutes at 70 percent of their estimated max heart rate – which comfortably meets current weekly movement guidelines in the UK and US and leads to improved cardiovascular health.

The study also offered a mental health questionnaire, and found that signs of depression were 60.1 percent lower among frequent pickleball players than those of non-pickleball or tennis players. This backs up findings from a February 2023 study published in Frontiers in Psychology.

The study review looked at 13 papers, finding that 90.74 percent of participants were over 50 years of age and showed “significant improvements” in: personal wellbeing, life satisfaction, depression, stress, and happiness.

And while further pickleball-specific studies are needed, being active is also proven to improve balance, boost brain health, improve lifespan, and decrease your chances of osteoporosis.

Finally, while players are at risk of injury – as per any sport – it has been proven to be a low-impact way to exercise, meaning your knees and hitting elbow will thank you.

So... will pickleball survive the hype?

It looks like pickleball is here to stay. According to USA Pickleball's most recent annual report, there are now almost 12,000 places to play in the US. Meanwhile, there are 270 pickleball courts in Great Britain, and counting. “The game is expanding internationally, although not quite as quickly as in the US,” admits Navratil.

“The future of pickleball looks promising due to increasing investments in facilities and infrastructure. Funding for new courts and pickleball-specific venues is on the rise, ensuring that the sport remains accessible,” adds Humberg. “Additionally, the establishment of leagues, tournaments, and clubs indicates a growing institutional support that bodes well for the sport’s sustainability.”

Meanwhile, a rival is gaining in popularity: padel. According to the International Padel Federation, 25 million people in 90 countries are playing the sport, with some estimates putting it as high as 30 million.

Originating in Mexico, padel is usually played in a doubles format on a court slightly smaller than a tennis court. The scoring system is the same as tennis, but the rules and techniques are different. Compared to pickleball, it’s said to be a higher intensity workout.

Humberg and Navratil aren’t worried. Both think that the growing popularity of padel will lead to players spilling over into pickleball. Just as pickleball hasn’t displaced tennis, there’s room for both sports to flourish.

“While sports like padel are gaining popularity, pickleball’s simplicity, lower physical demand, and broad appeal give it a unique position,” says Humberg. “The growth of pickleball is likely to continue alongside these emerging sports rather than being overshadowed by them.”

In other words, there’s no better time to pick up a paddle.

Words: Tom Ward